Deload the basics tonight. Do extra mobility work pre-workout. Perform the movements with proper technique....if form breaks down, decrease the load. All rest periods are 2.5 minutes
- Warm-Up: 1000m Row (moderate pace) + DROM (Shoulder, hip, and ankle)
- HBBS (maintain lumbar curve, concentrate on keeping torso upright and hips in tight). This is not the low bar back squat! 70-75% x 5 x 5
- Press 70-75% x 5 x 5
- Clean Deadlift 70-75% x 3 x 3 (clean starting position...keep hips low, shoulders slightly in front of the bar, arms in line with the bar)
- Chin-ups 3 x max
- Front Bridge (30 sec) + Side Bridge (30 sec each side) x 3 sets
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